Workout of the DAY - January 2018 Archive

1/31/18

8 Minute Ascending AMRAP (Partner):
  3 Hand Release Push-ups
  3 Wall Ball (20/14)(14/10)

- 5 Minute Rest -

21-15-9 (Individual):
  Deadlift (315/205)
  Box Jumps (30/24)

1/30/18

Front Squat 3-3-3
Thruster 3-3-3
Push Jerk 3-3-3

1/29/18

Strength: DB Shoulder Press (5 sets of 10 Reps/arm)

On a 25-minute clock, 5 rounds of: 
Row for 50 seconds, rest 10 seconds 
Row for 40 seconds, rest 20 seconds 
Row for 30 seconds, rest 30 seconds 
Row for 20 seconds, rest 40 seconds 
Row for 10 seconds, rest 50 seconds

1/27/18

"Dallas 5"


5 Minutes of Burpees
then
5 minutes of:
7 Deadlifts (155/115)
7 Box Jumps (24/20)
then, 5 minutes of:
Turkish Get-ups (40/30 DB)
then, 5 minutes of:
7 Snatches (75/55)
7 Push-ups
then, 5 minutes o:
Rowing (calories)
Rest 1 minute between stations

1/26/18

Strength: Makeup or Mobility

5 RFT:
400 M Run
7 L Pull-ups
4 Clean & Jerks (185/125)

1/25/18

Strength: Mobility or Skill Work

For time:
10 Alternating Pistols
10-yard handstand walk
20 Alternating Pistols
20-yard handstand walk
30 Alternating Pistols
30-yard handstand walk
40 Alternating Pistols
40-yard handstand walk

1/24/18

Strength: DB Shoulder Press (5 sets of 8 reps/arm)

"Angie"
For Time:
100 Pullups
100 Pushups
100 Sit-ups
100 Squats

1/23/18

Weighted C2B 
1-1-1-1-1
Weighted Dip
1-1-1-1-1
1 Mile Row (Time Trial)

1/22/18

Strength: Split Squats (5 sets of 8 each/leg)

12 Minute AMRAP:
1 Squat Snatch (155/115)
3 Clean & Jerk (155/115)
30 Double Unders

1/20/18

Strength: Make Up Day

3 RFT:
60 Squats
30 Knees to Elbows
30 Ring Pushups

1/19/18

"The Lyon"
5 Rounds, Each for Time:
7 Squat Cleans (165/125)
7 Shoulder to Overhead (165/125)
7 Burpee C2B Pull-ups

- Rest 2 Min Between Rounds - 

1/18/18

Strength: 3RM Power Snatch/Snatch

- On a 12 Minute Clock - 
4 Rounds of:
1:00 KB/DB Snatch (53/35)
1:00 Sit-ups (GHD or Abmat)
1:00 Step back Lunges

1/17/18

Strength: Mobility work

"Isabel"

30 Reps for Time
Snatch (135/95)

1/16/18

Strength: Split Squats (4 sets of 12 reps/leg)

50-40-30-20-10:
Double Unders
Box Jump Overs

1/15/18

Strength: DB Shoulder Press (4 sets of 12 reps/arm)

4 RFT:
400 M Run
50 Squats

1/13/18

Strength: Make-up Day

3 RFT:

250m Row

21 DB Thrusters (30/20)

12 C2B Pullups

1/12/18

Strength: Power Snatch/Snatch (6 Sets of 3)

20 Minute AMRAP:
10 Box Jumps (36/30)
15 Single Arm OHS (50/35 DB)
20 GHD Sit-ups

1/11/18

Strength: DB Shoulder Press (4 sets of 10)

"Grace"
C&J 135/95
30 Reps for Time

1/10/18

3 RFT:
800 M Run
15 Deadlift (275/185)
15 Strict HSPU

1/9/18

Strength: Power Clean or Clean (6 sets of 3)

For Time:
21 Body Weight Back Squats
7 Rope Climb
15 BW Back Squats
5 Rope Climb
9 BW Back Squats
3 Rope Climbs

1/8/18

Strength: Split Squats (4 sets of 10)

"Hard Cindy"
20 Minute AMRAP
5 Weighted pull-ups (35/25)
10 Push-ups with feet on (30/24)
15 Squats holding a 45/35 pound plate

1/6/18

12 Minute Clock:
1:00 Squat Clean
1:00 Push Jerk
2:00 Squat Clean
2:00 Push Jerk
3 Squat Clean
3 Push Jerk
(135/95)

1/5/18

Strength: DB Shoulder Press (4 sets of 8)

For Time:

12 Muscle Ups
800 M Run
9 Muscle Ups
400 M Run
6 Muscle Ups
200 M Run

1/4/18

Strength: MOBILITY

Front Squat
1x10

1/3/18

Strength: 3RM Power Snatch or Snatch

4RFT:
500 M Row
10 OHS (155/115)

1/2/18

Strength: Split Squats (4 sets of 8/leg) Rest 1:00 between sets

10 Minute AMRAP:
20 Wall Ball to 11ft (30/20)
10 Strict pull-ups

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ADDRESS

920 East Main St.
Abingdon, VA 24210
paulgadola@gmail.com

Call or Text 276.492.8127

 

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